NEWS, BLOG & WORKOUTS

Saturday Schedule for Labor Day – 8:15 and 9:30 WARM UP – rower Tabata row *:20 on, :10 off x 8 (4 min) MOVEMENT/MOBILITY – pull up bar, barbell :30 seated forward fold 10 seated shoulder flexions 10 hollow rocks 5 hollow to arch rolls 10 scorpions 10 reverse snow angels 5 yoga push ups […]

WARM UP – bike 80/65 cal bike w/ partner MOVEMENT/MOBILITY – Moderate/heavy KB, Barbell :30 KB behind head tricep stretch 50′ Single DB OH carry / arm 10/10 Hand to hand Swings 6/6 KB Suitcase Deadlifts *grab barbell 10 Deadlifts 5 Strict Press 5 Push Jerks w/ Pause 6 FR Reverse Lunges PRIMER – bike, […]

WARM UP – rower 400m run OR 500m row 3 Rounds :15 Plank :15 Side Plank (L) :15 Tansverse Squeeze :15 Side Plank (R) MOVEMENT/MOBILITY – barbell, :15 low pogo hops :15 high pogo hops :15 air squats :15 squat jumps :20 spiderman stretch / side :20 pigeon stretch / side :20 downward dog :20 […]

WARM UP “The Warm Up” 3 Rounds :15 Jumping Jacks :15 Air Squat :15 Spiderman :15 Jump Squat Movement/Mobility -5/5 Reach Throughs w/ Rotation -8 Push-Ups or Knee Push-Ups :20 Deep Lunge Stretch ea :30 Forward Fold :40 Dead Hang SWEAT DAY!!! FOR TIME: 50/40 Cal Machine of Choice right into 15 Tire Flips then […]

WARM UP 200m run 10 lateral burpees over line 5 lunge, lunge, squat MOVEMENT/MOBILITY – Heavy band, barbell 25′ walk on toes 25′ walk on heels 25′ walk on insides of feet 10 heel to toe rocks :30 half kneeling banded lat stretch on rig / side :30 band assisted deep squat on rig :30 […]